Brown Honey’s Diet Tip Corner! - VOLUMN 1; ISSUE 3 "Turning off the Television"

Behavior Tip - Turning off the Television
Watching television is a behavior that can hinder your weight loss efforts. The fact that you may be sedentary for several hours a day does not help you burn extra calories. Also, if you’re like a lot of other television viewers, you probably eat while watching. Research show that people tend to increase their portion sizes of indulgence items such as buttered popcorn, donuts and potato chips when they eat in front of the television. This is probably due to the fact that people are more tuned into a television show than their bodies.
You can help cut calories back by making small changes in your behavior. You can start by spending less time watching television, and being more active. Consider skipping some shows or reruns that you don’t really care about missing. Also, try to eat your meals when you are not watching a show. If you can’t break this habit, you can pre-portion your food items before hand. Also, make better selections such as fresh fruit, air-popped/microwave popcorn that is low in sodium, or vegetable sticks.
Try to change how you behave in front of the television to improve your eating and physical behaviors so that you burn more calories and lose more weight.

Exercise Tip - Motivated to Move
If haven’t increased your physical activity yet, you may just need some motivation. Here are some ideas that may get you motivated to get your body moving:
• You can plan to exercise during your favorite television show. Not only will this give you something to look forward to, it will help you avoid eating in front of the television.
• Hire a personal trainer: A professional can help motivate you mentally and help you develop a workout based on your own personal goals.
• Find a partner: Working out with a friend or spouse can make your time spent exercising more enjoyable. You can challenge each other, while motivating each other.
• If you have kids, spending time being active with them is good quality time. Or, just think about how exercising will help you be fit and have the energy levels to keep up with them.
• Try to keep your dog physically active (if you have one). Dogs need to be active to stay healthy and live longer. If you make an effort to keep your dog active, you will be too.
• Make small goals, such as scheduling 10-minute workouts. It won’t seem so overwhelming and should be easier to stick to.
• Think young. Exercise will help prevent the muscle loss that results in the slowing down of your metabolism with age. Being fit will help you look and feel young.
Think about what can inspire you to start exercising. Try to get motivated to move more. It will help you shed pounds and get your body in shape.

Nutrition Tip - Label Language
Label reading is essential in determining if what you are eating is nutritious. Almost all packaged food has a Nutrition Facts panel printed on it. Looking at the “% Daily Value" shows you the percentages of recommended daily amounts of a particular nutrient that a serving provides (based on a 2000-calorie diet). If the Percent Daily Value is greater than or equal to 10%, than it is a good source of a particular nutrient. More than 20% of the Daily Value shows that a serving is an excellent source. Of course, you want a lower Percent Daily Value for fat, saturated fat, cholesterol and sodium.
Other items to key in on include the amounts of fiber, sodium and cholesterol. Try to keep your daily intake to less than 2400 mg sodium and less than 300 mg cholesterol. Try to select foods that have at least 2 gm fiber to help you feel full. Studies also suggest that fiber helps with weight loss and reducing the risk of heart disease and certain types of cancers.
Remember to take note of the serving size. The amounts of nutrients and percent daily values listed on a label only refer to a serving size. So make sure you take this into consideration as you measure out your portions and determine how nutritious the item is. Try to practice label reading regularly. Nutrition labels guide you in selecting healthy foods that will help you lose weight.

Weight Loss Tip - Slow Down for Better Loss
Taking things slowly can help you bring about better weight loss results. Try not to expect too much too quickly. You may find yourself disappointed and discouraged; causing you to fall off track. Fat loss is better achieved at a slower rate. Losing weight rapidly is most likely a result of water and muscle loss, which could slow things down further by decreasing your metabolic rate. You should also try not to push yourself too hard. Changing behavior takes time. Trying to do too much at once can be overwhelming. You’ll be more likely to succeed by setting smaller, practical goals.
It’s also important to take your time when consuming meals. Rushing through meals means you’re probably not focusing on what and how much you’re eating. You could eat too much before your body knows it’s full (takes about 20 minutes to get the message). Take time to plan and prepare your meals, and enjoy the flavors of your food. It will help you stay in control and feel satisfied.
It’s natural to want to see results happen fast. However, you should try to slow things down a bit, if you find yourself in a hurry. It could actually help you reach your weight loss goals sooner.